Lifestyle Changes To Treat Depression
Exercise.Regular exercise can be as effective at treating depression as medication. Not only does exercise boost serotonin, endorphins, and other feel-good brain chemicals, it triggers the growth of new brain cells and connections, just like antidepressants do. Best of all, you dont have to train for a marathon in order to reap the benefits. Even a half-hour daily walk can make a big difference. For maximum results, aim for 30 to 60 minutes of aerobic activity on most days.
Social support. Strong social networks reduce isolation, a key risk factor for depression. Keep in regular contact with friends and family, or consider joining a class or group. Volunteering is a wonderful way to get social support and help others while also helping yourself.
Nutrition. Eating well is important for both your physical and mental health. Eating small, well-balanced meals throughout the day will help you keep your energy up and minimize mood swings. While you may be drawn to sugary foods for the quick boost they provide, complex carbohydrates are a better choice. Theyll get you going without the all-too-soon sugar crash.
Sleep. Sleep has a strong effect on mood. When you dont get enough sleep, your depression symptoms will be worse. Sleep deprivation exacerbates irritability, moodiness, sadness, and fatigue. Make sure youre getting enough sleep each night. Very few people do well on less than seven hours a night. Aim for somewhere between seven to nine hours each night.
Healing From Depression The 6 Proven Non
Depression steals people. So far, despite the colossal investment of resources, there is still no reliably effective treatment. What we know for sure is that antidepressants just arent working. According to Dr Stephen Ilardi, respected psychologist, university professor and author of The Depression Cure: The 6-Step Program to Beat Depression Without Drugs, antidepressants only have about a 50% success rate. Out of the people who do find relief, half of them will relapse, taking the actual recovery rate to 25%. Then there are the side effects, such as emotional blunting, weight gain and sexual dysfunction.
When antidepressants fail to deliver, the hopelessness that lies at the heart of depression becomes even more brutal. If we could immunise ourselves and the people we love against depression, wed be lining up. There is no immunisation, but a growing body of research is finding that there are ways to protect ourselves from depression and alleviate any existing symptoms, particularly for mild to moderate depression.
Its about certain lifestyle factors six of them and the difference they can make to each of us, depressed or otherwise, is phenomenal. The claims may sound extravagant, but science is proving them over and over. The evidence is too compelling for us not to take notice.
Tend To Your Social Life
When you’re depressed, there’s no reason to go it alone, and there are all sorts of reasons to reach out to friends and family. Make plans with loved ones and keep those dates. Join a club or sign up for a group activity such as a local dodgeball league or a French class.
Other things you might try:
- Join a support group. Talking to other people who are going through similar experiences and challenges can be informative and helpful.
- Schedule activities. Having routines can be helpful when you are going through depression. Create a daily schedule that includes spending time with others. You are more likely to stick to it if it’s a scheduled event.
- Volunteer.Joining a cause that you care about is a great way to meet new people and expand your social circle.
The problem is that depression often causes people to withdraw, which only further exacerbates feelings of isolation and loneliness. Even when you don’t feel like going out or being social, try reaching out in whatever way is most comfortable for you. Enlist a few of your closest loved ones who understand what you are experiencing.
Doing the things you used to do might not bring you quite the same enjoyment when you are depressed, but getting out of the house and spending time with people who care about you can help you feel better.
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What Should You Consider When Deciding Whether Or Not To Take Antidepressants
Whether antidepressants are an option will depend on things like the severity of the symptoms. Other aspects can also play a role in the decision:
- Are you going to psychotherapy or are you planning to?
- Have you taken antidepressants before and did they help?
- How bad do you think the potential side effects are compared to the possible benefits?
The question of side effects can also be key when choosing which drug to take: Some people might be more keen to avoid digestion problems. Others might prefer to avoid dizziness, decreased sex drive or erection problems.
It only makes sense to use antidepressants if the is correct. Specialists believe that some people are prescribed antidepressants unnecessarily. The fact that a lot more people take antidepressants nowadays suggests that this is true. They are sometimes already prescribed for milder symptoms, even though it’s not clear whether they help in mild .
But it’s still important to make sure that severe is diagnosed and treated properly. Antidepressants can be helpful here, and for some people may be the only way that they can get back into a daily routine or start going to psychotherapy.
What Does The Treatment Involve
Antidepressants are usually taken daily. The goal in the first few weeks and months is to relieve the symptoms and, where possible, make the go away. Once that has been achieved, the treatment is continued for at least four to nine months. This continuation therapy is necessary to stop the symptoms from coming back. The medication is sometimes taken for longer to prevent relapses. The duration of treatment also depends on how the symptoms continue to develop over time and whether the depression is likely to return. Some people take antidepressants over many years.
It’s important to have regular appointments with your doctor when taking antidepressants. There you can talk about whether the symptoms have improved and whether there are any side effects. The dose will be adjusted if necessary. By no means should you reduce the dose or stop taking the medication on your own. That can make the tablets less effective, or they may cause more side effects.
Towards the end of the treatment, the dose is gradually reduced over the course of several weeks. You may experience temporary sleep problems, nausea or restlessness when coming off antidepressants. These symptoms are especially likely if you suddenly stop taking antidepressants. Sometimes people stop taking their medication as soon as they start feeling better, but that increases the risk of the coming back. Unlike many sleeping pills and sedatives, antidepressants don’t cause physical dependence or addiction.
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Depression: How Effective Are Antidepressants
Like psychotherapy, antidepressants are a key part of treating . They aim to relieve symptoms and prevent depression from coming back.
Opinions vary on how effective antidepressants are in relieving the symptoms of . Some people doubt that they work well, while others consider them to be essential. But, like with many other treatments, these medications may help in some situations and not in others. They are effective in moderate, severe and chronic depression, but probably not in mild cases. They can also have side effects. It is important to discuss the pros and cons of antidepressants with your doctor.
The main aim of treatment with antidepressants is to relieve the symptoms of severe , such as feeling very down and exhausted, and prevent them from coming back. They are meant to make you feel emotionally stable again and help you to follow a normal daily routine. They are also taken to relieve symptoms such as restlessness, anxiety and sleep problems, and to prevent suicidal thoughts.
This information is about using medication to treat the most common form of , known as unipolar depression. The treatment options for manic depression aren’t discussed here.
Exercise Helps Treat Depression Without Medication
No article about evidence-based depression treatments would be complete without mentioning regular exercise.
Exercise is a powerful, natural method of treating depressive disorder that rivals both antidepressants and psychotherapy in its efficacy. Consider the chemistry: exercise causes the body to release chemicals called endorphins. Endorphins not only make us feel good but also act as an analgesic and reduce the feeling of pain.
Exercise also supports brain plasticity. A 2021 study in Germany found that physical activity enhances neuroplasticity in non depressed people and improves clinical symptoms of major depressive disorder.
Why does exercise feel so good for the brain?
How can simple walking be so beneficial for the brain and just as effective as medication for treating depressive symptoms? Neuroscientists Dr. Julia C. Basso and Dr. Wendy Suzuki explain that when you exercise, chemicals such as dopamine and serotonin are released in your brain. These chemicals make you feel happiness and pleasure. And working up a sweat isnt limited to its immediate effects. Long-term, thanks to all that improved plasticity, exercising actually creates new brain cells, making your brain more resistant to depression and other diseases.
So how much exercise is enough to treat depressive symptoms?
- 30-40 minutes of exercise 3-4 times a week is enough to get out of depression
Watch: the benefits of exercising for treating depression without medication:
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Tips For Depression Treatment
- Learn as much as you can for depression treatment. This way, you can understand your illness better. You can also feel less stressed about the treatment process. If you ever need to talk to someone in confidence, dont be afraid to call a suicide hotline number such as 800-SUICIDE or 800-273-TALK. Remember that people who care will always listen and not judge you for speaking up.
- It takes time to find the right treatment. If you need help, make sure to speak up and dont wait. Reach out for support from your doctor or therapist. You can also find a friend who will listen when you call the suicide hotline number. Keeping yourself busy with fun activities is always helpful in treating depression symptoms such as taking a yoga class or going on a hike.
- Do not rely on medication. Doctors recommend that you try alternative treatments such as supplements, going to a yoga class or meditation group once a week, and breathing deeply every day.
- Get social support. If you can, find a friend who will listen when you call the suicide hotline number. Do not wait to ask for help with depression treatment if needed! Reach out now and dont be afraid of speaking up. You are never alone through this journey so stay strong!
- Treatment takes commitment. Remember that it takes time to find the right treatment. It is always helpful if you practice meditation, take medicine every day, and reach out for support from your doctor or therapist.
How Do Antidepressants Work
The nerve cells in our brain use various chemicals to pass on signals. Even though not all details are known, experts believe that is caused by an imbalance of certain chemical messengers like serotonin, which means that signals can’t be passed along the nerves properly. Antidepressants aim to increase the availability of these chemicals. The various drugs do that in different ways.
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What Antidepressants Are Available
There are various medications for the treatment of . They can be split up into different groups. This article is mainly about the most commonly used antidepressants:
- Tricyclic antidepressants
- Selective serotonin re-uptake inhibitors
- Selective serotonin noradrenaline re-uptake inhibitors
Tricyclic antidepressants have been on the market the longest. They are considered to be first-generation antidepressants. SSRIs and SNRIs are second-generation antidepressants.
The following are prescribed less often:
- Adrenergic alpha-2 receptor antagonists
- Selective noradrenaline/dopamine re-uptake inhibitors
- Melatonin receptor agonists and serotonin 5-HT2C receptor antagonists
There are also medications that don’t belong to any group, as well as herbal products such as St. John’s wort.
Clinical And Biological Assessment
Depression is both clinically and biologically a heterogeneous entity. Typically the course of the disease is recurrent – 75% of patients experience more than one episode of major depression within 10 years. Although most patients recover from major depressive episode, about 50% have an inadequate response to an individual antidepressant trial.5 Moreover, a substantial proportion of patients become chronic which then leads to severe and cognitive functional impairment as well as psychosocial disability.7 Therefore, the assertion that the clinical efficacy of antidepressants is comparable between the classes and within the classes of those medications8 may be true from a statistical viewpoint but is of limited value in practice. For a given patient, antidepressant drugs may produce differences in therapeutic response and tolerability.
In order to predict outcome, it appears essential to determine parameters that would rationalize the therapeutic choice, taking into account not only the clinical features but also the biological state which is a major determinant in the antidepressant response.
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Individual Or Group Therapy
When you hear the word therapy you might automatically think of one-on-one sessions with a therapist. However, group therapy can be very useful in depression treatment as well. Both group and individual therapy sessions usually last about an hour. What are the benefits of each? In individual therapy, you are building a strong relationship with one person, and may feel more comfortable sharing some sensitive information with one person than with a group. You also get individualized attention.
In group therapy, listening to peers going through the same struggles can validate your experiences and help build self-esteem. Often group members are at different points in their depression, so you might get tips from both someone in the trenches and someone who has worked through a challenging problem. As well as offering inspiration and ideas, attending group therapy can also help increase your social activities and network.
When the going gets tough in therapy
Move In Any Way That Feels Good
We know that physical activity is really good for mental health. It can help prevent anxiety and depression, manage symptoms, and manage your overall mood and stress levels. For co-morbid depression and anxiety, a recent study suggests that exercise is most effective when combined with medication.
The ideal dose of exercise is 30 45 minutes, 3 5 times per week, at moderate or high intensity. But dont let this ideal get in the way of being active. Even for people who arent experiencing mental health conditions, building an exercise habit takes time and effort.
Set small, achievable goals to begin. Choose any form of movement that feels good. Even 5 minutes a day, or dancing to a single Lady Gaga song, is a commendable place to start.
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Mindfulness Meditation And Depressive Thoughts
Meditation is so effective against depression partly because mindfulness empowers you to handle the painful negative thoughts depression can bring. If you are someone who struggles to manage negative intrusive thoughts, check out the video below. The first shows how a negative thought can turn into a full blown depressive spiral. The second video shows how to stop this spiral at an early stage, using only mindfulness techniques.
Looking For A Boost Or Alternative To Antidepressant Medicines Here Are Four Therapies That May Help Relieve Your Symptoms
Many people suffer bouts of mild or moderate depression as they age. Health issues and the loss of a spouse, family member, or friend are common triggers that can lead to persistent sadness and loss of enjoyment.
While antidepressants like selective serotonin reuptake inhibitors can be helpful to relieve and control symptoms, they are not always the right choice.
“Many older adults don’t want to be dependent on antidepressants, or are sensitive to their common side effects, such as dry mouth, dizziness, sleepiness, and weight gain,” says Dr. Darshan Mehta, medical director of the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital.
Fortunately, there are nondrug options available to help treat and manage mild depression. “These are also ideal as a preventive measure for people who have yet to experience depression, but may have a family history of the disease and are at high risk, as well as those who have had past episodes and want to avoid future ones or be better prepared if they occur,” says Dr. Mehta.
Always consult with your doctor if you experience symptoms of depression. Depending on the severity of your condition, medication may be appropriate, at least in the short term. Otherwise, you may be able to manage and even prevent episodes of depression with these four nondrug strategies.
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Does Depression Always Need To Be Treated
If someone has mild , or it has only just started, one option is to wait and see whether the symptoms go away again without treatment. This watchful waiting approach doesnt mean that the symptoms are ignored and nothing is done, though. It is important to stay in touch with the doctor and have regular appointments to discuss how you’re feeling and how you can cope with the situation. If the symptoms get worse or last several weeks, further treatment may be needed.
It is also important for people to be able to talk with others. Partners, friends and family play a very important role here. Support and information centers can offer help and guidance too. Sometimes it can help to talk to people who have gone through similar experiences, for example in a support group.
Particularly in moderate or severe , it is usually very important to get immediate treatment because the symptoms are very distressing and can last quite a while. This is also true if someone has chronic depression or is thinking of harming or killing themselves .